Going completely carnivore by eliminating all plant foods can bring tremendous health benefits for some people. But one concern is missing out on key nutrients like potassium, which supports heart, muscle, and nerve function. Luckily, with a few simple tweaks, you can get your fill of potassium as a carnivore.
The main question many have is: Can I get enough potassium from just meat and no plants? The short answer is yes, you absolutely can get sufficient potassium from a well-formulated all-meat diet. Granted, it may require more attention than an omnivore diet, but it's certainly doable with the right foods and supplementation if needed.
Why Potassium Matters
Potassium is an essential mineral that plays many important roles in the body. Here are some of the key functions of potassium:
- Regulates fluid balance and blood pressure. Potassium helps balance sodium levels and relax blood vessel walls, supporting healthy blood pressure.
- Supports muscle and nerve function. Signals can't be sent between nerves and muscles without enough potassium. It also helps prevent muscle cramps.
- Builds bones. Potassium increases calcium retention and skeletal mineralization for bone health.
- Manages heart health. Adequate potassium intake is linked to lower rates of heart disease and stroke.
Clearly, getting enough potassium is vital for overall health. The recommended daily intake is 4700mg per day for adults. Too little can lead to symptoms like muscle cramps, weakness, heart palpitations and fatigue.
The good news? You can get plenty of potassium on a carnivore diet without bananas, spinach or supplements. Keep reading to find out how.
Tips to Maximize Potassium Intake:
Here are my top tips as your friendly guide for making sure you get adequate potassium on a carnivore lifestyle:
1. Choose Fattier Cuts of Meat
Lean muscle meats like chicken breast are low in potassium, while fattier cuts like ribeye and ground beef offer significantly more. That's because potassium is stored alongside fat cells in animals. Aim for ribeyes, chuck roasts, pork belly, lamb leg, and fattier ground beef to up your potassium intake from meat.
As your personal coach, I always say: don’t fear the fat! It provides so many key nutrients on a meat-only diet.
2. Eat More Organ Meats
Organ meats like liver and heart offer even more potassium than muscle meats. Just 100g of beef liver contains over 300mg of potassium, which is around 10% of the recommended daily amount. Heart, kidney, and other organ meats are also excellent sources. Try incorporating liver or heart a few times a week if you tolerate them well. Even just a small 3-4oz serving can make a big impact on your potassium intake over time.
3. Don't Overcook Your Meat
Potassium is a water-soluble nutrient, so boiling or overcooking meat can lead to significant potassium losses. Instead, opt for more gentle cooking methods like sous vide, slow cooking, pan frying, or grilling your meat just until it reaches your desired doneness. This better preserves the potassium content compared to cooking the heck out of it.
4. Use the Bones Too
Don’t throw those bones away after cooking meat! The bones contain lots of potassium too. Consider making bone broth from the bones of your ribeyes, roasts, whole chickens, etc. Sip on nourishing bone broth throughout the day to boost your potassium intake in an easy, tasty way.
5. Add Egg Yolks
While the whites are low in minerals, egg yolks contain a decent dose of potassium. About 60mg per yolk, which adds up if you eat a few whole eggs daily. Fry up some yolk-heavy omelets and scrambles, or whip up creamy potassium-rich egg yolk sauces. Delicious and nutritious!
6. Try Mineral Waters
Some types of mineral water are naturally high in potassium, like Gerolsteiner. Read labels and look for ones with at least 100mg of potassium per liter. Sipping on mineral water throughout the day helps increase your intake. Just watch that it doesn’t contain added sugar or fruit flavors. Plain mineral water is best.
7. Use Potassium-Rich Salt Alternatives
Instead of regular table salt, use a potassium-rich salt alternative like LoSalt or NoSalt. These contain potassium chloride instead of sodium chloride. Sprinkle on your meat and in broths and mineral water for an easy potassium boost. But go easy, as they have a strong flavor.
The Most Potassium-Rich Carnivore Foods
While fruits and veggies are highest in potassium, there are plenty of potassium-rich animal foods to enjoy on a carnivore diet:
Meat and Poultry
- Beef liver – 356mg in 100g
- Ground beef – 312mg in 100g
- Chicken liver – 212mg in 100g
- Ground turkey – 210mg in 100g
- Pork chops – 196mg in 100g
- Chicken drumstick – 123mg in 100g
Fish and Seafood
- Halibut – 490mg in 100g
- Salmon – 418mg in 100g
- Cod – 250mg in 100g
- Tuna – 228mg in 100g
- Shrimp – 120mg in 100g
Dairy
- Milk – 150mg in 100ml
- Plain yogurt – 155mg in 100g
- Cheddar cheese – 98mg in 100g
Eggs
- Large egg – 68mg per egg
As you can see, there are plenty of potassium-rich carnivore-friendly options to enjoy. Focus on incorporating liver, fatty fish like salmon and tuna, shellfish, and milk regularly.
What If I'm Still Not Getting Enough Potassium?
If you are still concerned about potassium intake, there are a few options:
- Add more high-potassium foods: Double down on fatty fish, liver, and dairy.
- Eat more meat: Potassium adds up, so simply eating more meat and eggs can help get you closer.
- Try potassium supplements: A temporary potassium glycinate or gluconate supplement can be used, but work on food sources. Always consult your doctor before supplementing potassium.
- Get levels tested: Ask your doctor for a potassium blood test if you are experiencing muscle cramps or other symptoms. Target levels are generally 3.5-5.5 mmol/L.
- Increase sodium intake: Consuming more sodium enhances potassium retention in the body. Don't restrict sodium.
Be patient as your body adapts to using potassium more efficiently in the absence of carbohydrates. Symptoms like muscle cramps often resolve within 1-2 months.
The key is the variety and fat content of your meat choices, organ meats, bones, egg yolks, cooking methods, mineral water, salt substitutes, and supplements as needed. With a well-planned carnivore diet and attention to potassium sources, you can absolutely get sufficient levels of this essential nutrient. Give these tips a try for a month and get your blood tested. Chances are you’ll be right on target!